The Sonoma diet is provided through two books
and an online program available at www.sonomadiet.
com. Like the Mediterranean diet and the SouthBeach diet, it emphasizes enjoyment of food.
Dieters
are guided to change the types and amount of food
they eat. The plan involves three waves, or phases, that
dieters are to go through.
Each wave involves different
guidelines and recipes for preparing meals. The diet
also involves changing the types of plates and bowls a dieter uses and also encourages moderate consumption
of wine.
In addition to the general guidelines, the Sonoma
diet encourages dieters to use 10 ‘‘power foods’ as often
as possible. Guttersen says that these power foods are
not only low in calories and high in nutrients, but that
they can prevent disease and illness.
The foods are
frequently included in the recipes, which she says are
high in flavor, yet nutritious. These foods are prominent
all throughout the recipes in the book and online
program.
These 10 power foods are:
Almonds
Bell Peppers
Blueberries
Broccoli
Grapes
Olive Oil
Spinach
Strawberries
Tomatoes
Whole grains
Guttersen says olive oil and almonds are on the
list because they are heart-healthy fats, and almonds
can help dieters stave off hunger between meals.
Whole grains are on the list because they contain
fiber, and the fruits and vegetables are on the list
because they contain antioxidants, both of which she
says are important to weight loss.
The first wave of the Sonoma diet lasts ten days
and is designed to redefine many eating habits that
may have led dieters to gain weight previously. Foods
that contain large amounts of sugar and processed
flour are restricted.
This is also the time when dieters
are to replace their plates. During this wave, participants
are told they will be doing the most changing
and seeing the greatest results in terms of weight loss.
The second wave lasts longer than the first wave,
and dieters are told that weight loss will begin to occur
more slowly. Recipes for this wave are more varied
and dieters learn more about enjoying meals slowly.
Desserts are still not allowed during this wave, but
wine is incorporated during this wave for those who
wish. This is the main wave of the diet and it lasts until
the dieter has reached his or her desired weight.
Once the dieter has lost the weight desired, the diet
moves to the third and final wave. This wave maintains
the habits learned during the previous stages of the diet
and can last a lifetime.
Infrequent desserts and snacks
are allowed during this wave as well as wine. Dieters are
also encouraged to design their own recipes during this
wave, as long as the meals follow the diet guidelines.
Throughout all of the waves, limiting portion size
is emphasized. The Sonoma diet relies on its ‘‘plateand-
bowl concept’’ which says that dieters should use
7-inch plates and 2-cup bowls for meals.
Diagrams in
the books and the online program demonstrate how
these plates and bowls should be filled and what portions
of each type of food should be included. Shrinking
portion size and increasing overall enjoyment of
the meal is key to the Sonoma diet.
Guttersen says that
one of the advantages of the Sonoma diet is that there
are no difficult calculations to be made and that everything
is intended to be simple.
Like several other diets modeled on European
influences, the Sonoma diet does encourage the inclusion
of wine in the diet, though it is not a necessary
part of the program. A wine guide is included with the
diet to help dieters choose a wine to pair with each
meal. The diet is not particular about whether the wine
be white, red, or sparkling.
The Sonoma diet is meant as a complete lifestyle
change affecting the way a person eats, to promote
weight loss. The first wave is intended for rapid weight
loss, while the second wave of the diet emphasizes learning
new patterns for eating.
The third wave of the diet
emphasizes dietary patterns and a variety of food types
that can be eaten over the long term. It is intended not
only to help people lose weight, but to maintain good
health over the entire course of their lives.
